what to do about rrunners knee

Im worried this will give me knee arthritis or something. I cant squat or run cause im afraid it will make my knee worse
As it is it only hurts when i walk upstairs but its come and gone 3 times now
How should i work outto getric of the problem

By runners knee you probably mean Patella Femoral Syndrome? A good physio therapist will help you with this problem.

I suffer from it too, its a hereditary condition that you'll always have to deal with. Most of my research on the subject leads to two issues. One being that the Vastus Medialis is weak compared to the Vastus Medialis, causing the Patella to track poorly. The other possibility is that the glutes are not firing properly, causing your hip to rotate incorrectly.

My PFS got really bad over the winter, due mostly to inactivity from being at work and not being able to work out much. Since I got back in the gym I started a rehabd program that has seen huge results. I a) started working my glutes more extensively than I was, and b) I started doing single leg exercises to stregnthen the weak muscles. There is some debate as to the best way to work the Vastus Medialis, which you can research for yourself, but I've found doing single leg exercises help the most. Try getting on the leg press and, using one leg at a time for sets of 12, bring the machine down as far as you can, like until your knees touch your chest. This is really difficult with knee pain, even with an empty machine (!).

Other exercises to look up are Paterson set-ups, lunges, and I use the knee extension machine even though some say its bad for your knee. It doesn't bother me (again doing each leg by itself) but it may bother you. Eventually you want to work up to doing squats again, although I'm skipping squats atm and just doing deadlifts.

For immediate relief try taking a foam roller or even just a tennis ball and roll it over the outside of the leg above the knee. You should feel it be quite tender, and thats where you need to push hard.

Before all the bitches jump on me for not being a Doctor, obviously I'm not a fucking Doctor.

I found that some good knee bandages help some. And strengthening the leg muscles slowly.
If you can avoid some exercises that make it worst (like running) do it, and maybe start biking or swimming instead.
Also, if you are packing some overweight, it will help a great deal to loos it (knee pain wise).
Don't do stuff that hurt, like if you try and squat, and it hurts bad, than stop. Do something else for your legs instead.

I can't agree with Rock Ape enough. I thought I had runner's knee and after about 6 months of trying ice, ibuprofen, and lighter exercises, I saw my doctor. He initially thought it was tendinitis, and we set a regimen for that. 6 weeks and an MRI later, we learned I had a partially detached patella tendon.